CrossFit Workout of the Day

1. In Teams of 3…
12 minute AMRAP:
12/9 Calorie Row
18 KB Swings (53/35)
*P1: Completes reps
P2: Overhead Plate Hold (45/25)
P3: Rest
**When Partner 1 completes row and kb swing reps
partners rotate

Rest 8 minutes, then…

12 minute AMRAP:
12/9 Calorie Bike
12 KB Snatches (53/35, 6 reps each arm)
*P1: Completes reps
P2: Front Rack KB Hold (35/25)
P3: Rest
**When Partner 1 completes row and kb swing reps
partners rotate

2. Mobility: Upper Back Rollout, Dragon Pose,
Child’s Pose